METTLE: Flowin' with Abby Spindelman

Intimacy and wellness are intrinsically linked, which is why Abby Spindelman has developed a beautiful yoga sequence to energize your body and ground your energies. Abby explains:

The intention behind this beginner sequence is to give you space to go inward – tapping into your emotions, breath, and natural rhythm of the body – and to build trust in your ability to expand in all directions. When you’re rooted and “at home” in your body the ability to communicate clearly and effectively comes more easily. Intimacy is really about building foundational communication in your inner landscape to more fluidly connect with what and who is around you. By practicing this sequence, my hope is that you can feel more connected to your body through pelvic floor strengthening, core engagement & heart opening. Creating confidence in the body helps lead to a deeper sense of compassion and more subtle vitality that will energize your connections with others.

Seated Meditation (Dhyana): Ground yourself and set an intention for your practice.

Child’s Pose (Balasana): During Child’s Pose, do some internal reflection.

Downward Dog (Adho Mukha Svanasana): Build and expand strength through core engagement.

High Lunge (Utthita Ashwa Sanchalanasana): Open up your heart, yet remain grounded.

Warrior II (Virabhadrasana II): Relish in your fierceness.

Peaceful Warrior (Shanti Virabhadrasana): While you’re fierce, it is important to know when to surrender.

Flow (Vinyasa): Find your own unique expression. Moving at your own breath, speed, and fluidity through plank, Chaturanga Dandasana or lowering all the way to the ground — elbows pulled in close to the body, and baby cobra or up-dog.

Forward Fold (Uttanasana): It’s okay to place your trust in the universe.

Mountain Pose (Tadasana), Both Feet on Ground: When this pose is done right, it activates your entire body. You can feel all of the strength in your foundation and it creates a strong “center” to come back to throughout each pose. You’re working to find your body’s perfect alignment of muscle, bone, and energy. Both feet planted firmly on the ground, weight evenly distributed through the soles of the feet. Work on engaging the inner and outer thighs to engage the center line (core) of the body. Lift up through the waist, shoulders away from the ears, drawing shoulder blades together slightly. Chin parallel to the floor and head back slightly (like you’re energetically holding a ball between chin and chest). Crown of the head stretches towards the ceiling and arms drawing down and away from the body, palms facing forward.